Translations:Sitali/6/en

Training process

1. Choose the comfortable position.
2. Empty your lungs, breathing out with effort ("Prepare").
3. Bring your tongue all the way out and fold both sides of tongue tube- or straw-like.
4. Make a full inhaling ("Inhale") though this tongue-tube.
5. If you are using Medium training level, hold your breath. Skip this step if you are using Beginner level.
6. Exhale through your nose.
7. Keep breathing like this till the end of your training session, following the breath method indicator.
8. After you're done, you might take some time for meditating and contemplating yourself.

• NB! If you can't fold your tongue in a tube, use Sitkari pattern instead. Their effects are similar.